Why do thin people need to gain weight before losing weight to gain muscle mass

Thin people usually need to gain weight first and then lose weight to increase muscle mass. The main purpose is to promote muscle synthesis through calorie surplus, and then preserve muscle mass through scientific weight loss. The weight gain stage requires strength training and a high protein diet, while the weight loss stage requires controlling the calorie deficit and maintaining training intensity.

Muscle building requires the body to be in a state of synthetic metabolism, and when the lean body fat percentage is low, it is difficult to provide sufficient energy to support muscle growth. Moderate weight gain can create favorable conditions for muscle synthesis. At this time, it is necessary to ensure a daily protein intake of at least 1.6 grams per kilogram of body weight, and prioritize high-quality protein sources such as chicken breast, egg white, and whey protein. Strength training should mainly focus on compound movements, such as squats, hard pulls, bench presses, etc., 3-4 times a week, with 8-12 repetitions per group to reach exhaustion. It is recommended to control the weight gain during the weight gain period at 1-2 kilograms per month to avoid excessive fat accumulation. When the muscle mass reaches the target and enters the fat loss period, it is necessary to adjust the daily calorie intake to maintain 80% -90% of the calorie intake, while keeping the protein intake unchanged. Aerobic exercise can be scheduled 2-3 times a week for low-intensity continuous training, with each session lasting 30-45 minutes. The recommended weight loss rate is 0.5% -1% per week, as excessive weight loss may lead to muscle loss. During training, the rest time between groups can be appropriately reduced, and super group or decreasing group training methods can be used to maintain metabolic stress. When the body fat percentage drops to 12% -15%, the physical effect can be re evaluated to determine whether to continue the process of increasing muscle and reducing fat. Regular monitoring of changes in body composition is required throughout the entire process, and it is recommended to record circumference data and body fat percentage every two weeks. Pay attention to supplementing vitamin D and omega-3 fatty acids in diet, which can help maintain testosterone levels and reduce inflammatory reactions. Ensure 7-9 hours of sleep to promote muscle repair, and promptly replenish fast carbon and protein after training to accelerate recovery. During the platform period, you can adjust your training plan or use the carbon water cycle method to break through. If necessary, consult a professional fitness coach or nutritionist to develop a personalized plan.